CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
Which Wich
Freedom (RX’d)
For time:
45x25ft Shuttle Run
30 Bench Press (135/95)
15 Wall Walks
(KG conv: 61/43)
Independence
For time:
45x25ft Shuttle Run
30 Bench Press (115/80)
10 Wall Walks
(KG conv: 52/36)
Liberty
For time:
30x25ft Shuttle Run
30 Dumbbell Bench Press (light-moderate)
15 Inch Worms
Target TIme: 13-15 minutes
Time Cap: 18 minutes
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
Bike Erg Interval
2 Min at RPE3 (OR 75 RPM)
5x (10 Sec at RPE9 (or 110+ RPM), 50 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 75 RPM)
5x (30 Sec at RPE7 (OR 100-105 RPM), 30 Sec at RPE5 (OR 85-90 RPM)
2 Min at RPE3 (or 75 RPM)
5x (20 Sec at RPE8 (OR 105-110 RPM), 40 Sec at RPE5 (OR 85-90 RPM)
2 Min at RPE3
3 Sets
10 Sec Seated at RPE10 (or 115+ RPM), Max RPM, 20 Sec at RPE3
10 Sec Seated at RPE10 at Max RPM, 20 Sec at RPE3
10 Sec Standing, D8-10 at RPE10 (OR 70+ RPM), 20 Sec at RPE3
10 Sec Standing, D8-10 at RPE10 (OR 70+ RPM), 20 Sec at RPE3
*Rest 2 Min between sets.
Total: 33 MIn
This workout can be completed on an Assault or Echo bike as needed.